''Fight Gone Bad'' (08.13.2010)

Warm-up Drills (08.13.2010)
Run 400m
2 Rounds of
7 x Deadlift (45lbs)
7 x Hang Power Cleans(45lbs)
7 x Front Squats (45lbs)
7 x Press (45lbs)
Run 400m
Shoulder Mobility Complex (5/2.5lbs)
Samson Stretch
Scorpion Stretch

''Fight Gone Bad'' (08.13.2010)
Three rounds for total points of
Wall-ball (20lbs)
Sumo Deadlift High-Pull (75lbs)
Box Jump (20")
Push Press (75lbs)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On the call of "rotate" the athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

Compare to 03.04.2010

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CrossFit Endurance WOD (08.13.2010)
''Time Trial''

Swim, Bike, Run, or Row (C2)
SC: 15 minutes
LC: 45 minutes
U: 65 minutes

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